X3 Bar Review: Unbiased, Critical Review. Everything You Need To know

Have you seen the ads for X3 Bar exercise system on Instagram or Facebook? How about YouTube videos? I've been seeing a lot of ads for the X3 Bar system, so much so I got curious. I wrote this unbiased X3 Bar review to help you decide if it's right for you. No hype. Just me breaking down the claims and revealing the good and not so good about it. Who makes X3 and does it really work? Is your best body just a few weeks away with you using X3 Bar system? Let's take a look at the claims and evidence and find out if it's right for you.

What Is The X3 Bar System?

The X3 system also called the X3 Bar is a home exercise training device and 12-week program created by a biomedical engineer. It uses heavy-duty elastic tubing and a steel bar which allows you to perform a variety of exercises designed to increase muscle mass, strength and bone density. There is also a foot placement plate that allows you to perform lower body exercises. Some of the exercises in the X3 Bar 12 week program are familiar to many such as:

Standing chest press

Upright row

Triceps pushdown

Front squat

Deadlift

Bent over row

Biceps curl

Calf raise

Standing shoulder press

Each X3 exercise consists of only 1 set performed to absolute fatigue. Can you do more than 1 set? Yes, but it's generally not needed according to the company. Going to absolute fatigue appears to be very important to how well X3 Bar works.

The X3 Bar system comes with a 12 week exercise program. Different exercise are performed during each week. There are videos which describe how to do each of the exercises. As I watched the videos, a few of the exercise, I'd use suggest caution with such as:

Overhead press

Bent over row

Triceps pushdown

My thoughts on these were related to using proper form, band placement and mainlining a constant grip on the bar.

What Is Variable Resistance?

To understand how the X3 Bar system works, I need to tell you about variable resistance. This phrase comes up a lot on the X3 website and videos. Variable resistance occurs when the resistance (tension on the muscle) changes (varies) as you perform an exercise. The resistance is less when you start to perform a rep and it's most when your at the end of the rep.

For example, if you perform the standing chest press exercise with the X3 Bar, the latex fitness bands give you less resistance when you first start to push. As you push forward, the resistance increases as the fitness bands are stretched. When you are at the top of the rep (when your elbows are almost fully locked out) this is when the X3 bands are giving you the most resistance /tension.

Variable resistance machines are very common in fitness centers. Most of the chest presses, leg presses, shoulder press machines, etc. I've seen are variable resistance machines. They gave you more help where you are weakest and less help where you are strongest. The same thing is also true for the X3 latex fitness bands.

Variable resistance machines like X3 Bar are different than free weights. Free weights – barbells and dumbbells – give you a constantresistance. For example, if you do a biceps curl with 25 pound dumbbells, the resistance is 25 pounds when you start the exercise and 25 pounds when you finish the exercise. It's constant. It does not vary.

With the X3 Bar system, the philosophy is variable resistance is better because it puts less stress on your joints where you are weaker and more stress at points in the range of motion, where you are strongest. This might reduce the risk of injuries. It does make some sense.

The debate of whats better – variable resistance or constant resistance – has been going on for a long time. While both sides of this debate have their points, I'll just say they both make some sense.

Who Makes X3 Bar?

The company is called Jaquish Biomedical. Another name is Titan Biomedical (TitanBiomed.com), although TitanBioMed redirects to the Jaquish Biomedical website, so I think Jaquish is the main name for the company. It's named after the owner of the company, Dr. John Jaquish.

Jaquish Biomedical describes itself as a “research and development group that applies new findings in human physiology to physical medicine and rehabilitation device design.”

X3 Bar Company Address

The X3Bar.com website doesn't seem to provide a company address. But, another name for this company -Jaquish Industrial Research (JirInstitute.com) – lists this address: 14093 Sierra Woodlands Court Nevada City, CA 95959.

Contact X3 Bar

The X3 Bar website only had an email contact option when this review was crated. That said, the Jaquish Industrial Research website provides this phone number 01 530 271 5700. If you take out the “01” in this phone number and just Google 530 271 5700, it takes you to another company called Performance Health Systems, LLC. The address for Performance Health Systems is the same as Jaquish Industrial Research – 14093 Sierra Woodlands Court Nevada City, CA 95959.

Who Invented X3 Bar?

Dr. John Jaquish invented X3 Bar and 12 week resistance training program. His LinkedIn profile states he holds a PhD in biomedical engineering from Rushmore University. His personal website is JohnJaquish.com. Before he invented X3 Bar, he invented a device to reverse his mothers osteoporosis. Here's a video which discusses it:

Before creating the X3 Bar, Much of Dr. Jaquish ‘s efforts were directed to improving osteoporosis – definitely laudable. The device is called OsteoStrong. Click the link to see the video.

Can You Reverse Osteoporosis?

In the videos above, you saw how Dr. Jaquish reversed his moms osteoporosis. Some of you may have wondered if osteoporosis can really be reversed. Yes it can. I have seen the before and after bone scans of women who used to have osteoporosis. After a year or two of the right kinds of exercise, their bone density had improved so much, they no longer had the disease.

I know this comes to a shock to some people. We rarely hear of diseases being reversed or cured anymore. I would not say exercise can “cure” osteoporosis but I don't mind saying this disorder can be reversed. While we are on the topic, diabetes can be reversed too.

X3 Clinical Research

Does the X3 Bar training system have any clinical proof it's better than free weights or machines or body-weight exercises? I cannot locate any peer reviewed, clinical research on the X3 Bar itself. The X3 (X3bar.com) website does not list any research. I likewise could not find any studies published at Pubmed.gov.

I can say with confidence the X3 Bar will stress the muscles and help them grow stronger. The same is also true for anything which overloads the muscles. Is X3 Bar system better? I can't say.

Does X3 Bar Raise Growth Hormone?

Growth hormone makes things -like muscles- grow. It also does a bunch of other things too. In some of the exercise videos and the website, growth hormone has come up. So can the X 3 Bar raise growth hormone levels? In this video Dr. Jaquish discusses growth hormone and the X3 system.

In the video, Dr Jaquish mentions a study he published – a meta-analysis (a study of other studies) of exercise and growth hormone. Here is the study he's referring to in the video. I agree there is probably a relationship between what he calls “whole body stability firing “ and HGH release.

I take whole body stability firing to mean, the more muscle used at the same time, the greater the HGH production. In other words, I'd expect more growth hormone release from a deadlift than a biceps curl.

But, the study does not appear to have used elastic fitness bands or the X3 exercise program. The research appears to involve:

Free weights and machines

Sprinting

Whole body vibration training

It's possible elastic band resistance training might create a similar release of HGH as those other exercise programs.

One the website, X3Home.com this statement is made:

“Within weeks you will see the fat simply melt off of you. This is HGH doing the work for you. Your best body is just a few weeks away.”

While they don't actually come out and say it, the hint is X3 Bar exercises will raise HGH (human growth hormone) and burn off body fat. This is just good marketing. On the X3home.com website they even make references that HGH helps with:

Glowing skin

Happier moods

Deeper sleep

Increased Libido

Thicker Hair

Organ health

OK, these might be some of the benefits of HGH, but I doubt X3 Bar will help your hair grow thicker. You get my point; HGH benefits may not be the same as X3 Bar benefits. I'm sure nobody would think so, but just in case, I wanted to say it.

I can understand how using big muscle groups (chest, legs, etc.) might stimulate the production of HGH. But, unless I see clinical proof showing X3 Bar raises growth hormone, I can't know for sure. The same thing is true about the statement “your best body is just a few weeks away.” How many weeks is a “few?” Is it 3 weeks – or 24weeks? And what about “fat melting off of you?” Again, there seems to be no published clinical studies of X3 training system and fat loss. If it's out there, I can't find it.

To be fair, I understand the company is not speaking to me. They are speaking to the average person who may not have a science background. My goal in bringing this up is to not confuse anyone or attack the X3 Bar. My desire is to try to give you answers free from marketing hype. I want you to make the best decision for you – and be happy with your purchase.

What Does X3 Bar Stands For?

My guess is the name is a reference to their claim you can build muscle 3 times (3x) faster than with machines, free weights etc.. See the next question…

Can You Gain Muscle 3X Faster?

It's sometimes said X3 Bar will help you gain muscle 3x faster than with free weights or machines. Is this really true? I can't say either way. I have not seen clinical studies directly comparing X3 Bar training program to using free weights or machines. Hey college students: This would be an excellent thesis or dissertation project. If anyone does this research, let me know what happens.

Are We 7X Stronger?

Dr. Jaquish has stated we are 7 time stronger at the end of our range of motion (ROM) than when we start. In other words, we are weaker when we start to do a rep and stronger when we are at the end of the rep. I believe he is using his own research when he quotes this statistic. I've never seen this statistic elsewhere.

Because of the way muscle fibers work, it is true we are stronger at the end of the range of motion than at the beginning. So, does this mean are we 7X stronger at the end of ROM? I agree with the basic idea of what he is saying. I'm just am not sure if it's 7X stronger.

No Weights. No Cardio. Just X3 – Really?

One of the things I noticed when I watched the X3 Bar workout videos was the idea you don't need to do cardio. Dr. Jaquish says in at least one video, he doesn't do cardio. I admit I was not crazy for the subtle downplaying of the health benefits of aerobic exercise. Aerobic exercise has benefits.

Buy X3 Bar Program

Currently the X3 Bar home gym is not available in stores like Walmart, Bed Bath and Beyond, Target, Walgreens, Costco, Sams Club, Rite Aid, GNC, Vitamin Shoppe or Kohls. The X3 training system can only be purchased at the X3.com website or through a reseller or distributor.

X3 Bar Price

The X3 Bar system cost $499 when this review was updated. OK, I'll just say it: X3 Bar is expensive. In this video Dr. Jaquish discusses the price.

I don't know how much it costs to make a steel bar, let alone a well-designed steel bar such as what they are using. Maybe it costs a lot? I don't know. For the average person considering X3 Bar, I think this is a lot of money to pay for a steel bar with hooks, some latex bands and foot platform. That's my opinion.

What Do You Get When You Order X3 Bar

Here's a summary of what you get when you purchase X3 Bar system:

X3 bands

The steel bar with internal bearings and band-placement hooks (per-assembled for you)

X3 Bar Unboxing Video

X3 Bar Questions

Here are the answers to several questions I ran into as I created this review. If you have a question I missed, leave a comment below and I'll look into it for you.

1 Is There Financing For X3 Bar?

Yes. If you use PayPal you can pay for X3 Bar with multiple smaller payments. Check to make sure but it looks like you'd have 6 months of financing with 0% interest.

2 Is There A Military Discount?

While they do not mention discounts for currently active and former military, I'd say reach out to the company. While I don't want to put words in their mouth, I'd bet there are options for you.

3 Is X3 Bar Made It America?

Yes. All parts of the X3 Bar are made in the USA. I liked that.

4 What About The X3 Olympic Bar

One of the components of the X3 exercise system is the steel bar. This is sometimes called the Olympic bar in videos. I know some lifters will raise an eyebrow at calling the X3 bar “Olympic” because it's not 7.2 feet long.

The X3 Bar is Olympic-like in that it's made from alloy steel and it has internal bearings which allow the bar rotate as you perform an exercise. This helps keep your hands and wrists in the correct position while you do the exercises.

5 Can You Travel With It?

The fitness bands should fold up easily so no problem. If you are flying however, you probably won't be able to bring the steel X3 Bar on the plane. I'm sure the steel bar will set off TSA metal detectors.

6 The X3 Bar Foot Plate

The footplate (the part you stand on) is made of marine grade CNC milled Marine Grade HDPE (high density polyethylene). It's made in America.

7 Is X3 Bar Sold Internationally

Yes. The product is sold both in the US and Canada and there are X3 Bar distributors and resellers in many other countries ranging from Austria to Turkey. See the X3bar.com website for a full list of countries.

8 What About Latex Allergies?

Remember, the X3 Bar elastic bands are made from heavy duty latex. If you have a latex allergy, the X3 Bar might not be right for you.

9 X3 Bar Return Policy

The X3 system comes with a 14 day return guarantee. That's 2 weeks. To quote the company “if 14 days have gone by since you received the X3, unfortunately we can’t offer you a refund or exchange.

I had 2 thoughts about this:

What I like about this is the 14 days starts when you receive it (not when you order it).

What I didn't like is you only have 2 weeks to try it out. That's not a long time.

Before you return X3 Bar, you need to email the company and obtain an Return Authorization Number (RMA number). You can email the company at : accounts@titanbiomed.com

If you need to return your X3, you must have proof of purchase. The product must be in the same condition as when you received it and it must also be in the original packing.

The company also states “You will be responsible for paying for your own shippingcosts for returning your item. Shipping costs are non-refundable.” This sounds reasonable but But, this next part did not make sense to me: “If you receive a refund, the cost of return shipping will be deducted from your refund.” Why does the company deduct the cost of return shipping from your refund if you paid the return shipping cost? When in doubt, email the company for clarification.

Consider adding tracking and insurance when you return the product. This will protect you if it gets lost in the mail.

10 How Long Do The X3 Bands Last?

I asked this question during a facebook chat. I was told the X3 elastic fitness bands should last at least 9 years. That's really good. I was also told since this is a new product, they don't have much of a need for replacement bands yet. This makes sense.

11 What Are The Resistances Of The Fitness Bands

Here are the resistances of the X3 Bar fitness bands:

Super light band: 15 to 50 lbs, then doubled over 100 lbs

Light weight band:25 to 80 lbs, then doubled over 160 lbs

Middle weight band: 50 to 120 lbs, then doubled over 240 lbs

Heavy weigh band:60 to 150 lbs, then doubled over 300 lbs

Elite band: (may be sold separately): 200 to 300 then doubled over 500

You can also combine fitness bands together for greater resistances.

Obviously these are approximations. Also, remember the tensions of the fitness bands (the resistance) increases the more you push or pull. The tension is lowest at the start of each movement. The tension is greatest at the end of each movement. This is similar to any other rubber band you have pulled on.

The company says – and I agree – to not get too wrapped up in the resistances of the bands. Focus instead on doing the exercises slowly with good form. I also liked the lack of emphasis they placed on counting reps. Just do the exercise properly to fatigue and don't worry so much with counting reps.

12 Replacement X3 Bands

The X3 Bar system is pretty new so the fitness bands are unlikely to need replacing anytime soon. In time, I'm confident the company will have replacement X3 bands available. From a YouTube video, I discovered the X3 fitness bands at one time came from a company called IronWoody Fitness. Depending on the cost of replacement bands, this may be an option if you ever need them.

13 How Much Resistance Do The Fitness Bands Provide

As can be seen in this video, it appears X3 fitness bands provide a high degree of resistance – over 500 pounds if needed.

Dr. Jaquish says the steel Olympic bar can withstand over 1000 pounds. That's more than enough for most people.

14 What Is OsteoStrong?

Osteostrong is another company Dr. Jaquish is involved with, along with Tony Robbins. Recall from above, Dr Jaquish reversed his moms osteoporosis with a device he developed. Much of his research has been with bone health.

The device depicted on the OsteoStrong website (osteostrong.me) looks like what Dr Jaquish used with his mom. As far as I can tell, there seems to be no connection between OsteoStrong and the X3 Bar training system.

15 Weight Loss And X3 Bar

If you only do the exercises, I'm not convinced you will lose a lot of weight. If weight loss is one of your goals, you will have to also follow the X3 Bar nutrition program – or some other lower calorie eating program. One of the things most people don't know is exercise – by itself – is not very good for weight loss. Most people just don't burn enough calories. I think the same thing is true for 10 minute X3 Bar workouts too.

I've looked some of the X3 Bar nutrition program videos on YouTube. They put a lot of emphasize on cutting out sugar and junk food from diet and increasing fiber. An emphasis is also put on the glycemic index too. Glycemic index is a rating scale which rates foods according to how quickly they raise blood sugar. Glycemic index has been around a long time.

Here's what I think: advice about reducing added sugars, increasing fiber and using the glycemic index is really about eating fewer calories. Exercise doesn't burn as many calories as you think. So if losing weight is your goal, you have to eat fewer calories.

You can definitely reduce calories by increasing fiber (which has no calories) and eating less junk food. Fewer calories is the secret behind every diet you have ever heard of too.

X3 Bar Testimonials

There are several X3 Bar reviews online. Some people are saying some pretty impressing things. For example, at 2:08 minutes into this video, Dr. Jaquish hints he put on 30 pounds of muscle in 1 year when using the X3 device

OK I'll believe him when he said he put on 30 pounds of muscle in a year. I have no reason to doubt him. I'll just point out, he was a pretty muscular guy to begin with.

He was a muscular guy before he invented the X3 Bar system. He didn't start off as a 90 pound weakling and turn into the big guy you see in the X3 Bar videos. I just want to point this out in case you did not know.

For the average person using the X3 Bar training program, I think this woman's honest review will be more typical of what the average person might experience.

X3 Bar Vs. The Competition

Let's take a quick look at how the X3 system compares to some other popular home gym equipment:

X3 Bar vs. TRX

The TRX is one of the most popular training systems on Earth. It's been around many years. While no research has compared X3 Bar to TRX, one difference is the resistances used. While the X3 Bar system uses variable resistances, TRX uses body weight resistances.

While TRX could be seen as a form of variable resistance, you're not using elastic bands. Rather you are using percentages of your own body weight.

What they have in common is both brands of equipment are lightweight and can be stored easily. Both also do not take up a lot of room either. The TXR will need something stable like a door to hook it around though. The X3 Bar does not.

X3 Bar vs. Body Boss

The BodyBoss Portable Home Gym shares a LOT in common with the X3 Bar. Both systems use elastic bands, providing variable resistance. Both utilize a bar which the fitness bands hook on to. Both systems also have a foot plate too. In addition both also allow you to do a variety of exercises and are compact.

As I see it, I think where they differ is the tension provided by the fitness bands.

To me, the X3 Bar fitness bands look more heavy duty than the BodyBoss. I didn't try the Body Boss but I can see the differences in the videos I watched. This is not to say you can't get an effective workout with the BodyBoss. I'm sure you can. I just feel the tension proved by the X3 bands will be greater. On the plus side, the BodyBoss is WAY LESS expensive than the X3 Bar system. This will definitely appeal to many people reading this.

X3 Bar vs. BodyGym

The BodyGym has been around for a few years. You may have seen it advertised on QVC. Like The BodyBoss, the BodyGym also uses elastic fitness bands and a bar which the bands latch on to. Like the X3, the BodyGym also has several positive testimonials online. You can do a variety of exercises from a standing and seated position too.

Where I think they differ is the BodyGym bar is plastic where the X3 bar is made of steel. Also the X3 fitness bands are will provide more resistance. This is not to say your muscles won't burn with the BodyGym. If you do enough reps, they will. Another advantage is the BodyGym is also a LOT less expensive than X3 Bar.

X3Bar vs. Tension Toner

The Tension Toner works on the same principles as the X3 Bar – variable resistance is provided by latex fitness bands and a bar. The Tension Toner bar is actually two pieces which allows for a different type of workout. Like the TRX, the Tension Toner can also be hooked over a door to allow different types of exercises to be performed. It's super portable too.

X3 Bar vs. Bowflex

The Bowflex is one of the most popular home gyms in the world. It's been around for many years, is durable (I've owned one) and can perform many different upper and lower body exercises. Like the X3 Bar, the Bowflex also provides variable resistance. One way they are different is Bowflex uses PowerRods to provide variable resistance instead of latex bands.

Other areas they differ is the Bowflex takes up more space in your home, you have to put it together and it's more expensive than X3 Bar. Still, the Bowflex is a VERY well built machine.

X3 Bar vs. Booty Pro

The Booty Pro is a home gym system which uses elastic tubing and a foot placement pad to allow you several different exercises. While you can do some of upper body exercises with Booty Pro, it did not look like you could easily do a chest press exercise.

One advantage is the Booty Pro let's you do hip extensions which work the gluts (booty) and are one of the most popular exercises among women today (and some men too). Hip extensions would the big reason someone would pick Booty Pro over X3. You can't do hip extensions with the X3 Bar.

X3 Bar vs. XBar

Even though they sound similar the XBar and X3 Bar are not the same thing. I believe the XBar has been around longer. The XBar, by professional snowboarder Damian Sanders shares some things in common with the X3 such as exercise bands and a sturdy bar. The XBar can double as a pushup bar, which takes the place of a chest press. You can do a variety of exercises with the XBar too.

Pull your shoulder blades together when doing the bent over row. Also keep your back straight/neutral.

Despite the “No weights. No cardio. Just X3″ T shirt I've seen Dr Jaquish wearing in some videos, I'm going to suggest your weight loss and health results will be better if you do some type of aerobic exercise. Even waking will help.

X3 Bar Likes And Dislikes

After looking at the websites, claims and videos, here are the things I liked about X3 and things I was not too crazy about.

Liked

Didn’t Like

Light weight

Price ($499)

Easy storage

No peer reviewed clinical research on X3 Bar

Exercises are done from standing position

Return policy

Most exercises are multi-joint

References to X3 raising HGH with out proof it does this

Efficient & challanging

Subtle disapproval of aerobic exercise

Take this quick synopsis for what it is-my opinions. Your likes and dislikes may be different than mine.

So Does X3 Really Work?

Does the X3 Bar training system really work? If by work, you mean strengthen your muscles, then the answer is yes! There is no doubt you can get a good workout using fitness bands. The fitness bands used in the X3 Bar system are heavy duty and are likely much more difficult than most fitness bands you've seen before.

While I am sure it will improve your strength, and I like the idea of variable resistances, I'm not convinced 1 set to failure can get you optimal health, fitness and strength. I'm also not convinced it's better than other variable resistance machines or free weights.

That said, if buying this gets people to do resistance training, then I'm all for it.

If you use it consistently, I'm sure you will get stronger when using X3 Bar training system.

Do You Have Any Questions?

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Comments

X3bar ads have inundated my Facebook page. Variable resistance has existed for a full generation. I question its advantages. How many lifts have you seen miss near lock out? When a lifter fails on a lift, how much strength remains to do partials. That is not saying that bands do not permit partials after lockout failure. I am 61-years-old, a former competitive body builder, professional wrestler, and Special Forces soldier. One set to failure training does work.

Mike Mentzer and Arthur Jones most notably developed such a system a generation ago. I practiced it for 30-years. Maybe the multi-set system works better for muscular hypertrophy. Maybe. The Mentzer system saved time and lots of it. It also takes tremendous inner motivation, discipline, and high pain tolerance. I also see difficulty in doing pre-exhaustion isolation movements with the X3bar.

I also cannot fathom how standing with bands around one’s back can garner the same strength gains as a bench and an Olympic bar loaded with heavy weights. After 30-years of heavy duty weight lifting, I decided that I needed a change.

I bought Matt Fury’s book about body weight movemnts titled Combat Conditioning. I also researched martial artist Bruce Lee’s fitness program. After a year of tweaking, I settled on a system of isometrics, isomotion, and dynamic tension with an 18-inch Bullworker steel bow (cost $79.99) as a pre-exhaustion to Asian calisthenics such as dand push-ups or Western movements such as chins.

At 61-year-old, I am still making gains and look like a 40-year-old. It all harkens back to Mike Mentzer’s heavy duty, high intensity training that Dr. Jacquish has coopted

Thank you for your replies. I have done further research into the X3 Bar and have decided to take the bait and order one. In my initial response to Joe’s review, I accused Dr. Jaquish of co-opting Arthur Jones and Mike Mentzer’s Heavy Duty Bodybuilding system. I have since viewed many of Dr. Jaquish’s videos on YouTube. Dr. Jaquish does give Arthur Jones and Mike Mentzer full attribution.

Moreover, Dr. Jaquish comes off as intelligent, reserved, and sincere. Nothing about him says snake oil or used car salesman. A relevant personal experience, besides 30-years of Mentzer System training, is US Army PT. After an hour long unit PT session where-by the repetitions on exercises are low intensity and short of failure, my personal weight training afterwards was seldom affected.

Later the Army changed their PT test to the maximum number of push-ups that you could do in 120-seconds. No one in our unit could do push-ups for the full 120-seconds. I got a maximum score although I pooped out after about 75-seconds. That night I went to the gym figuring that doing 75-seconds of bodyweight push-ups 14-hours prior would have no effect on my weight training. Was I ever wrong. I could barely even handle my warm-up weights. Ten-minutes of high intensity, training to total failure will build strength and muscle.

I will add that John Jaquish has slabs of muscle but lacks the aesthetic symmetry, shape, and lines of an Arnold, Zane, or Bob Paris. Dr. Jaquish does discuss that genetics rather than isolation training determines shape and symmetry. He uses the example of one of his personal friends who happens to be an all-time great from the golden age of bodybuilding. Robby Robinson.

The Bullworker steel bow is a great pre-exhaustion tool. It’s commercial licence holder, John Hughes, has developed isomotion training enhancement. His system is pure sissy, Planet Fitness stuff. The steel bow gives you a choice of three springs. The light spring is so easy that breathing on the device will compress it. I can’t even fully compress the unit with the heavy spring. Hughes’s workout uses the easy spring and a bunch of geriatric movements.

I have redid isomotion as a full a full intensity, heavy spring work-out. I doubt Mike Mentzer ever advocated isometric, isomotion, and dynamic tension pre-exhaustion to body weight calisthenics. Nevertheless, that is what I am doing and I still harken it back to the Mentzer system.

The X3 Bar will add another dimension to what I am doing. I like his idea of working the band to absolute failure with partials after one fully fatigues with full range movements. I have tried band training before. The bands always proved too easy and often I would break them. The Bow Flex is a joke. I am sure some Nigerian conmen would love to have the addresses of anyone stupid enough to buy one.

Let me conclude with this. Although only a few professional bodybuilders used the Mentzer System exclusively (Dorian Yates was one), even if it was just nearly as effective as multi-set, The Menzer System is vastly superior as it saves time and lots of it. If the X3 Bar band training were just almost as good as weights, than it is a clear winner. After all, gyms suck.

I have had sissy gyms throw me out. You have to wait to use equipment, comply to their dress code. you’re stuck with what-ever music they pump-in, even worse is CNN on TVs, if you train heavy, beginners will run up and give you unsolicited assistance on a rep, and of course gym fees, driving, and parking.

I like to train naked and play Haydn symphonies. People shouting encouragement is a distraction for me. I want to achieve deep meditative thought to gain maximum internal effort. Haydn symphonies are cerebral. Rock and hip hop are visceral.

I have been reading about all this x3 hype for a week. I just purchased equally resistant bands, a bar, 2 carabiners to hold the bands and I plan on standing on the bands. Got all this for $150 on Amazon. Im not saying x3 does not work, but I AM SAYING (like the review) it is way too much when you can buy the same stuff for what I just got it for.

I have been using free weights off and on my entire life. I currently work out twice a week doing full body each workout and been doing that for 2 yrs consistently now. I am 37 and am happy with my gains, looks, health, etc. But I am going to incorporate what I just bought just to see what one day of this will do while still going one day to the gym. Hopefully it will at least retain what i have, which is my goal so I can save time by not going to the gym twice a week. But I am interested to see if I will maybe even make gains being my body will get some shock at the different type of resistance!

The problem I’ve noticed with the X3 system is it’s use of 41″ resistance bands, which generally require a squat rack, bar or other solid anchor to setup. If the user steps on the bands to anchor the 41″ bands via the feet then max resistance is that of one band.

At the same time, I was trying Rogue’s 12″ bands and they proved to be much more functional and effective. The shorter band length means tension is created earlier in the exercise movement and more quickly. The 12″ bands can easily be anchored with the feet by stepping on the inside of them and providing resistance for movements that starts close to the floor, like the deadlift. I have a full set of 12″ and the 41″ lengths and the 12″ bands are by far my most used and the only bands I travel with.

*Note: The entire X3 system isn’t necessary when you simply choose to use 12″ shorter bands than the standard 41″ bands. You can get the same tension earlier and quicker with the 12″ resistance bands.

Terrance, thanks for the tip. Whether it’s constant (free wts) or variable resistance, at the end of the day, we all work with resistances which are appropriate for us. I’m glad to hear you have found something that works for you and you can take while traveling. 🙂

Thanks for the thorough review. I’ve just spent the past few hours reading postings at the X3 Bar Facebook page and Dr. Jaquish’s personal FB page. You might find them interesting.

I’m too tired to try to make this real organized, so here are a few observations:

— I don’t think just toting the bands around would be a viable version of “portability.” Jaquish notes that because the X3 bands are so heavy-duty, the bar and plate are needed to prevent injury to joints.

— In response to a direct question, X3 Bar replied that “nothing” keeps the bar from snapping back and smacking you in the face if you lose your grip. Refreshing honesty, if nothing else.

— In my *COMPLETELY AMATEUR* opinion, the tricep pressdown looks like it could put the neck at risk.

— Jaquish is a big fan of high protein “keto” diets. In addition, he fairly regularly goes 48 hours with no calories, and occasionally five days with nothing but “Bulletproof Coffee.” He has several posts touting the benefits of what I would find to be gag-inducing daily protein intakes (e.g. 5x DV, 2g/pound, etc.), even at surplus of 800 calories. (Allegedly, in the study cited — Antinino, et al., 2014, subjects gained NO body fat. If true, it runs counter to your speculation that cutting sugar works by cutting calories.)

— It was his own research when studying osteoporosis that “quantified” the strength gradient of muscles at 7x greater at full contraction compared to full extension.

— The system is of no interest to me. His video that you linked explains his rationale in charging $500, but it is not nearly worth it to me. I might possibly consider 1/5 that — but not if eating 400+ grams of protein and virtually zero sugar and other carbs is a necessary part of the program. I’m glad some people are enjoying it and benefiting from it, but it is not for me.

Hi Norrin, thanks so much for sharing your insights and observations. Im also glad to see the honesty in response to peoples questions. Like you, Ive have wondered too if the triceps pushdown would stress the neck. I dont think anyone here has mentioned it has though.

I’m not a fan of bullet proof coffee. Its trendy but I see no good proof its better than other coffee. It’s not something Ive paid too much attention to though so if anyone here has seen clinical research on bullet proof coffee I’d enjoy reading it. Ive read Antininos research over the years. Hes a respected research scientists. I believe this is the study you referred to https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-19

It involved 30 resistance trained young men. Its an interesting study and I noticed they used the Bod Pod to measure body fat. The bod pod provides accurate resultsSee my review on DEXA body fat testing

As you said, the 4 grams per kilogram is about 2 grams per pound of body weight. I noticed they did not seem to measure liver enzymes or kidney function. That could be seen as a weakness but in healthy people, this might not elicit any significant changes. For those who are not so healthy, this might be too much. Im not sure if this study was ever replicated by others.

As I said I have no doubt X3 will make muscles stronger. I do think the price will be a hurdle for some people.

As an exercise scientist and fitness professional, I appreciate your review. I do want to point out a couple of things that you might not have correct in your review. In your defense, it’s actually that the product claims are incorrect.

Variable Resistance – this form of resistance is only ideal when the “strength profile” of the individual and the “resistance profile” of the device are in line. That being said, this variable resistance is ONLY ideal in the following exercise (that can be performed with the X3): Squats, Chest Press, Shoulder Press, and Dead Lifts. All other exercises that are performed with this device are actually not ideal in regards to the variable resistance.

For example, when performing a triceps extension, the individual will be “strongest” at the beginning of the motion and “weakest” at the fully extended position. The X3 band will start off with the least amount of resistance and it “maxes out” at the fully extended position. This means that the individual will not be able to complete each rep effectively due to the resistance not matching up with their strength.

Also, a simple correction: most machines in the gym DO NOT offer variable resistance that is ideal for the body. Most machines operate with a simple mechanical system of loads, pulleys, and cams, effectively just changing mechanical advantage throughout the system. It’s still a linear load (not resistance changing). Resistance bands are generally the only linear variable resistance device in the gym.

This leads to the other element that needs correction: “Are We 7X Stronger?”

As I mentioned before, the ONLY exercises that the X3 lists that are ACTUALLY stronger at the end of the ROM (range of motion) are the following: Squats, Chest Press, Shoulder Press, and Dead Lifts. And even at that, 7 times – that’s not always the case. All other exercises, you actually become WEAKER as the muscle contracts and shortens. The X3 would not be the ideal form of resistance for the: biceps, triceps, upright row (which actually impinges the shoulder joint), bent over row, and calf raises.

I only wanted to make those corrections to the statement. Again, most of your information seems to be both thorough and accurate. Appreciate your synopsis of the X3.

Nick, thanks so much and for the feedback and your insights. About the machines in the gym, I view most machines as offering variable resistance (accommodating resistance) because they vary the load lifted as the resistance is moved through a ROM. They accomplish this with use of cams, pulleys etc. By altering the resistance through ROM they alter the mechanical advantage.

another “home gym system” to consider is the “gorilla bar” similar concept to the X3 bar, but the bands are not loops. It also is very bulky, in terms of size. I am considering purchasing the X3 for its size and hopefully air travel compatibility (CONUS).

Gallo, thanks for the heads up on the Gorilla Bow. It does look similar but I agree the “bar” / bow is longer than X3 Bar is. That could play a role in the resistance the bands generate. Let us know what you think of X3 or Gorilla Bow if you get either of them.

I have “Wodfitter” blue pull-up assistance band. It’s max resistance is 50 lbs more than the heavy band that comes with x3. Standing in it with out a platform is NO problem. Gripping it without a bar is NO problem.

It can be gripped at any length, and feet can be spaced as desired, thus I definitely varying the resistance and rang of motion. $40. The old x3 is discontinued. The new x3 is $600!. I’ll stick with my blue band.

I get where you guys are coming from but your assumptions are wrong. I have never been a big weight lifter but have always tried to gain some size. I have never seen results with weights like I have with the X3 in 10 or 15 minutes a day. Believe what you want, your loss.

To make such judgements without even trying it is ridiculous. Let’s see what kind of gains you are making with your blue band.

In my twenty and thirties I did a lot of powerlifting and general body building weight training. I got better results then but was 1) younger and 2) spent upwards of 5 hours a week in the gym.

With the X3 I spent about an hour a week and after about six months I can honestly say nothing beats the ROI of the X3.

I’ve gained significant muscle mass, gotten a lot stronger, and haven’t wasted hours driving to the gym and at the gym.

My only critique is that the resistance at beginning of the rep is relatively so low that the strength gains don’t fully translate to free weights. I would suggest mixing in a couple of traditional weight lifting sessions per week (if you are looking to optimize).

Kevin, thanks for sharing your experiences with the X3 bar. That is an interesting observation about the resistance at the start of the ROM. I’d expect that with resistance bands – and many machines too. This is at the heart of variable resistance where we get more help where we need it (at the start of the exercise) and less help where we don’t.

Glad to hear you are having good results with it overall. I agree, working out at home does save a lot in gas and travel time to/from the gym.

I’m just 6 months shy of 60 yrs old, and have trained with weights for 42 of those years. I was THE biggest skeptic of the X3 bar system, thinking there was no way I was paying $450 (on sale) for the pro version of the bar. Not a chance. Then I kept coming back to the Facebook users group and reading the comments.

Thought with a 14 day return policy, I’m curious enough that if any of the benefits touted were even close to being true, it might be helpful in my exercise routine. After 9 weeks or so of using X3, I am absolutely thrilled.

I used to spend 1.5 hrs a day 5 days a week bangin’ weights, dealing with soreness in my elbows, knees, shoulders, etc. I now spend about 20 minutes a day doing virtually double what X3 recommends with a few free weights added in for super-sets. I’ve learned that this program is the real deal – no joke, and am thrilled with the time savings it has afforded me.

So much so, that the purchase price is a non-issue for me given the extra time I have available in daily life now. It will make you stronger, and it will put on muscle.

At my age I’m not really looking to add much bulk but I have been able to maintain the muscle gained over the years, by doing X3 routine, now at just 20 minutes a day. One of THE best exercise equipment or program investments I’ve made yet…..

So I’m now coming up on almost 5 months of X3 use, and thought that I’d follow up on my initial impression and comments:

First off, let me say that I love the product, just not so much the prescribed routine. There is much hype on the X3 users group FB site promoting the need to stick to the program as prescribed. Any discussion of alteration is quickly stifled. (I’ll not speculate as to why this is, but I have my suspicions)

Second: I believe that my convictions about the product have for the most part been confirmed. It is an excellent device for home workout, even better as it travels well. For me, I found it necessary to maintain some level of static weight lifting incorporated alongside the X3 routine in order to maintain the muscle mass that I had established over the years.

The routine that came out of this has me easily spending half the time in my workouts as before X3, and my strength has increased nicely. I feel the results are tangible.

Finally: The device is expensive… However, well worth the cost for me given the time savings and resulting improvements mentioned above. The only regret that I have is for others; in that I suspect that many are missing out on significant gains in mass by not incorporating both weights and X3 into their program driven largely by the cult mentality on their user group site.

Most users appear extremely lean, really strong, but not so muscular. (There are a few exceptions, with some nice gains documented) I keep wanting to point out that I suspect they could improve their mass gains with weights incorporated in, but since that’s taboo I don’t bother.

Kurt, thanks so much for sharing your thoughts and the progress you’ve made with X3. I am very glad to hear how well you have been doing with it. I’m also happy how you are able to travel with it. I agree it’s quite portable and that’s a big advantage. I agree, the prescribed workout routine is not the only road to take to see improvements. Like many things in fitness, there are may ways to get to the same destination. The important thing is to find something that works for you.

I believe others here have commented about the FB group too. It is what it is.

While I appreciate this review. You never stated did you buy it or participate in the 12 week program. That is what I want to know. I think when you have a new product and you are promoting it by yourself most people may not believe it. Unless it is on a major tv channel i.e. HSN or QVC.

With that said I think people should at least try it out to see what benefit you actually get. I am taking a chance and see where this journey takes me. I will say though he is partnered with Tony Robbins not for the X3bar but another device.

If he is a fraud he wont’ be the first one but if his system really works as he claims then the whole fitness is industry is about to be turned on its head.

Hi Curt, Thanks for chiming in. I did not buy X3 Bar or do the 12 week program. I have a MS in exercise science so I’m aware of how muscles get stronger. I had no doubt that using the variable resistance bands would improve muscle strength and I did say that in the review too. But, is it better than other forms of resistance exercise? As I outlined, there are pros and cons. This is true for every exercise.

My goal was to help people understand X3 Bar better and answer their questions without hype. I think I accomplished that goal. When you use the program, I would also do cardio because despite what they say or intimate, cardio has health benefits.

If it starts selling, I’m sure it will eventually be on QVC, HSN, etc. Yes I’ve heard he’s partnered with Tony Robbins. I think its about the osteoporosis device but I’m not sure.

I hope X3 Bar works for you. Please do circle back and let us know how you are progressing with it.

The “three times the gains” which is claimed for the X3 should be ignored. “Dr” John Jaquish is not a real PhD. He got his PhD from Rushmore University which is a diploma mill. He has an MBA in marketing though. He’s also has a TRT prescription (according comments on the X3 bar Facebook page).

So while he looks jacked, how are we to know whether it was due to the X3 or just the testosterone or a bit of both? I’ve done a bit of research on this guy (I’ve collected many URLs to web pages showing who this guy really is). While the product might be effective in producing gains, I seriously believe this guy is a fraud.

Simon, thanks for the links! You delved definitely deeper into this than I had. I’ve added the link to his Linkedin profile in an effort to make the review as complete as I can for readers. Thanks for your help!

500$ for a bar and resistant bands. incredible.
I asked them if i was reading the price wrong and the reply i got was “our bands are special”. We go through this big marketing hype every season and people eat it up. I’m going to take my 500$ and put it towards something useful like protein and some Tren.

THANKS FOR THE GREAT REVIEW! AS FOR ME, I WOULD NEVER BUY THIS DEVICE BECAUSE OF THE SUPER HIGH PRICE! I REALLY DON`T BELIEVE IT`S WORTH HALF THE PRICE OF $499.00. TO BE PERFECTLY HONEST, I THINK THE COMPANY IS TOO GREEDY!

I recently joined a group on Facebook called “x3 user group”. From what I understood, this was an unbiased group. However, I found it peculiar that no one had a negative thing to say about it. I joined the group to find out real results from people, but I found very little. Mostly just people just starting out excited they spent $500. These people were like a cult. When anyone questioned the price they all got very defensive and even Dr. Jaquish joined in.

Hard to beleive you were blocked asking about price. It’s a very common question. The group is full of users, many are new, that is true, however many are just asking questions to help them make a buying decision.

As of today more and more before and after pics are being posted. This old dude loves the his X3. There are demo sites all over the country. Don’t be so quick to judge unless you try it.

That isn’t the experience I’ve had with the Facebook group. There are plenty of smaller complaints and such, the members thus far have been honest about their likes and dislikes and others sometimes chime in in defense. There are also almost daily results posted of members in various stages of their involvement in the program and several have incredible results. So there’s that.

The price to me seems ridiculous. Why couldn’t I just buy a set of the 41 inch bands from iron woody fitness and the handles they sell (I recognize not the bar) and stand on the bands for pull ups, shoulders etc. and push on handles versus the bar for chest. You can buy a full set of their bands and handles for about 1/3 of the cost of the X3.

Joe- am I missing something on this thought? Thanks for a really thorough review.

Hi Nick, thanks for the feedback. The X3 bands did seem pretty hard-core so I’m not surprised you found them challenging to use. Muscle soreness the next day makes sense because you have not used the X3 Bar before. The soreness is called Delayed Muscle Soreness (DOMS). Here’s my review of DOMS if you want to read more about it.

Thanks for the review. I’ve been checking out their site for months. The system looks so intriguing because it is simple and can easily be stored. The design is very clever.

I’m not convinced that it is better than free weights. I want to give it time to see what results people get. So far I see people posting that their results have been good… but no before and after pics. So I am not convinced.

The price is WAAAYYYY to high… $500?!?!?!? Are you kidding me? They are going to have to cut that price down significantly before I even consider buying this thing. At the end of the day, it’s a small bar, plate, and some bands.
…

Fyi: I was able to buy a Bar that supports bands for $20. I purchased some tube bands for cheap.. BAM! I can mimic the product. Just wear some good shoes so the bands don’t hurt your feet. However, I’m sure the quality is not a good as x3.. but I’ll take $20 price over $500!

Hi Kevin, I agree X3 is intriguing. While I have no doubt it will make people stronger, I also have not yet seen before and after pictures. I’m sure they will eventually start showing up. I also agree its too expensive for my tastes. That’s why I did not try it beforehand too.

You make a good point about the simplicity of X3 -and price. This may cause others to try to MacGyver their own version of X3 like you did for less money. Keep me posted on how your invention works out 🙂

Hi Tyler, you ask an interesting question. In theory, if you used the X3 Bar and did it consistently, it could take the place of many of the things you do in the gym. The X3 is just for Resistance training and so I still feel you would need to do some type of aerobic exercise too. Even walking works for that. At $499 the X3 Bar is priced similar to the yearly memberships to to some gyms. On the downside, you would not have any interaction with people working out at home. But, on the flip side you would not have to wait to use your favorite machines.

As you can tell, I don’t have a perfect answer to your question. Think about what you like and dont like about working out in the gym, consider the price of both and ask yourself if you would constantly use X3 if you were to ditch your gym membership. I hope that helps.

I used to use resistance bands for some training when I traveled a lot. They work OK. The one side benefit you get is that many of them force you to use correct posture using them, so your sense of balance improves.

I don’t know whether this competing product is any good, but I saw it on Indego a few weeks ago. It is significantly cheaper than the X-3

Hi Jim, that does make sense about forcing us to maintain good posture.

Yes the Body Boss. I mentioned the BodyBoss home gym in the review -and a few others portable gyms too. Its in the “X3 Bar vs. The Competition” section. Here;s The Body Boss 2.0 on Amazon The BodyBoss does share a LOT in common with X3 Bar system. It even has a foot plat to help you do squats. And as you said, it does cost a LOT less too. The Body Boss price will definitely resonate with a lot of people.

Hi Becky, I appreciate your thoughts on this. I was not trying to write an X3 testimony. I was trying to help people understand it how it works. As I said in the review, I’m confident, X3 will improve strength.Whether it does it better than other exercise machines that I feel needs more research. If you have used X3 and are happy with it then I’m glad for you.

Hi Tim, that is correct. I did not personally test the X3-and here’s why. I have a MS degree in exercise science. I’m familiar with the science of resistance training, variable resistance, etc. If you use it, I have no doubt it will make your muscles stronger. I even said that in the review.

Hi Angela, if you have never worked out before, I’d say only do 1-2 for the first week or so. That’s to keep your muscle soreness down. If you can eventually work up to 3 days per week, I think that’s fine for most people.

Hi Rob, I think its possible the X3 Bar might stimulate growth hormone production. I say that even thought I could not locate any resistance band/HGH research. I think it might do this because most of the exercises activate big muscle groups -legs, back and chest – and the exercises are performed to failure and from a standing position (one of the little voices in my head says standing exercise might be better at raising HGH than seated – I have no proof of this though).

How long the HGH would stay higher after exercise with X3 Bar I cannot say. I also do not know if the raise in HGH (if it did occur) would result in weight loss. If anyone has seen clinical studies on growth hormone release using elastic fitness bands, leave a comment and let me know. I’d love to see it.

Hi Amy, you and I are both dating ourselves. I do indeed remember the SoloFlex. Back in the 1990s it was all over TV. It used powerful rubber bands (weightstraps) to generate resistance. I have not seen one in a while but Soloflex is still being sold.

I had the soloflex in 1980 and I use the X3bar regularly. The soloflex had quite a few options but was much bigger and it took time to change the bands. It was really like having a home gym using bands. I find the X3bar to be a far more time efficient workout, takes no space, stores easily, and you can take it with you on trips. Overall I much prefer the X3bar but 39 years have passed.

Hi Stan, most of the exercises with the X3 Bar are demonstrated from a standing position. If you are confined to a wheel chair, it might be possible to modify some of the exercises. The chest press can definitely be performed from a seated position. if your wheel chair were placed over the foot pad, it could allow you to do some of the other exercises too. I would suggest having someone help you with this if you decide to try it.

Hi Joe, Thanks for the review. I am especially interested in the device Dr, Jaquish invented for osteoporosis. I take it that BioDensity and OsteoStrong are the same machines, promoted on different websites.

Hey Judy, Yes my hunch is the DioDensity and OsteoStrong devices are the same thing. While Im sure they provide some feedback on progress I know its possible to reverse osteoporosis using machines and free weights. I have seen it happen. I did not know about the chiropractor in KOP who has one of these devices. It might be worth a day trip to see it in action.
Thanks for the heads up on the Optimized Geek podcast. I will definitely be listening as I passed with flying colors his “are you a geek” test :).

Joe, thanks so much for this very comprehensive review! I was just wondering about X3 Bar. I’ve been seeing a lot of ads for this showing up on social media. As a former US military, I was very glad to see you mention info about a possible incentive for those of us who served.

The unboxing video and the video of the woman really was useful too. Again much thanks!

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Joe Cannon, MS has written for several publications including The Journal of Strength and Conditioning, Today's Dietitian, and Prevention. He's been quoted in the New York Times, lectured to NASA and has been a content consultant for Dateline NBC. He's the author of the first book ever published on rhabdomyolysis and exercise.
Joe Cannon, has a BS in Chemistry and Biology and a MS in Exercise Science. He is a Certified Strength and Conditioning Specialist (CSCS) and a personal trainer certified by the National Strength and Conditioning Association (NSCA).